“The Wizard of Oz”
For Time: (No Cap)
2 Rounds:
10 KB Swings (32/24kg)
10 Push Press (50/35kg)
20 Sit-ups
2:00 Rest
3 rounds:
8 KB Swings (32/24kg)
8 Front Squats (50/35kg)
16 Sit-ups
2:00 Rest
4 Rounds:
6 KB Swings (32/24kg)
6 Thrusters (50/35kg)
12 Sit-ups
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc